FREE 12 Week Booty + Upper Body Tone
The 12-Week Peach Perfect + Upper Body Tone Program is a professionally structured training system designed for women who want to build stronger, rounder glutes while maintaining lean legs and a toned upper body.
This program follows a proven three-day-per-week structure that prioritizes glute development through strategic exercise selection and progressive overload. Each workout is carefully designed to maximize glute activation while minimizing excessive quad involvement, helping you achieve a lifted, sculpted shape without adding unwanted bulk to your thighs.
The Goal: Strong, Shaped Glutes and a Balanced Physique
The primary focus of this program is targeted glute development. By emphasizing glute-dominant movements such as hip thrusts, bridges, kickbacks, and hip abduction variations, this plan ensures that the glutes receive the majority of the training stimulus.
At the same time, the program incorporates upper body training to keep the shoulders, back, and arms strong and toned, creating a balanced and athletic physique.
The Training Structure
This program uses a three-day training split, which research consistently shows to be an ideal frequency for muscle growth and recovery.
Day 1 – Glutes (Strength + Shape)
This session focuses on foundational glute builders such as hip thrusts and bridges. Heavier loads and controlled movements help develop strength and density in the glutes.
Day 2 – Upper Body Tone + Glutes
This is a balanced full-body day that combines upper body exercises with lighter glute work. The goal is to maintain a strong, toned upper body while continuing to stimulate glute growth.
Day 3 – Glutes (Pump + Growth)
This workout increases training volume to create a strong muscle pump and metabolic stress in the glutes. Higher repetitions and isolation movements target the glute muscles from multiple angles to enhance shape and fullness.
This structure ensures the glutes are trained frequently enough to grow while still allowing adequate recovery between sessions.
Exercise Strategy
Every movement in the program is selected for its ability to maximize glute activation while minimizing unnecessary quad dominance.
The program prioritizes horizontal hip extension movements such as hip thrusts and bridges, which place the majority of tension directly on the glutes. Isolation exercises like kickbacks and hip abductions help develop the upper and side glutes, contributing to the round, lifted appearance many women aim for.
Controlled compound movements like the deficit sumo squat are also included, using stance and positioning that shift the emphasis toward the glutes and inner thighs rather than the quads.
Upper body exercises such as rows, pulldowns, shoulder presses, lateral raises, and arm work are included to maintain strength and definition in the upper body.
Progressive Overload System
The program follows a structured 12-week progression model to ensure consistent strength and muscle development.
Weeks 1–6: Strength Accumulation
During the first phase, the main lifts—such as hip thrusts and deficit sumo squats—follow a linear progression model. The working weight increases by approximately 5 pounds each week, gradually building strength and allowing the lifter to reach their heaviest working weight by Week 6.
Weeks 7–12: Execution and Muscle Development
After Week 6, the working weight is maintained while the focus shifts to improving exercise execution. This includes slower eccentrics, stronger glute contractions, and improved mind-muscle connection. The goal during this phase is to maximize muscle tension and quality of movement rather than simply increasing load.
Accessory exercises progress through increases in repetitions, added sets, improved time under tension, or reduced rest periods before additional weight is added.
Throughout the program, proper form and controlled movement always take priority over heavier weights.
What You Can Expect
Over the course of 12 weeks, you will:
• Build stronger, rounder glutes
• Improve overall strength and muscle tone
• Develop better mind-muscle connection with the glutes
• Maintain lean legs while shaping your lower body
• Create a balanced, toned upper body
With consistent training, this program provides a clear roadmap toward achieving a stronger, more sculpted physique.
The 12-Week Peach Perfect + Upper Body Tone Program is a professionally structured training system designed for women who want to build stronger, rounder glutes while maintaining lean legs and a toned upper body.
This program follows a proven three-day-per-week structure that prioritizes glute development through strategic exercise selection and progressive overload. Each workout is carefully designed to maximize glute activation while minimizing excessive quad involvement, helping you achieve a lifted, sculpted shape without adding unwanted bulk to your thighs.
The Goal: Strong, Shaped Glutes and a Balanced Physique
The primary focus of this program is targeted glute development. By emphasizing glute-dominant movements such as hip thrusts, bridges, kickbacks, and hip abduction variations, this plan ensures that the glutes receive the majority of the training stimulus.
At the same time, the program incorporates upper body training to keep the shoulders, back, and arms strong and toned, creating a balanced and athletic physique.
The Training Structure
This program uses a three-day training split, which research consistently shows to be an ideal frequency for muscle growth and recovery.
Day 1 – Glutes (Strength + Shape)
This session focuses on foundational glute builders such as hip thrusts and bridges. Heavier loads and controlled movements help develop strength and density in the glutes.
Day 2 – Upper Body Tone + Glutes
This is a balanced full-body day that combines upper body exercises with lighter glute work. The goal is to maintain a strong, toned upper body while continuing to stimulate glute growth.
Day 3 – Glutes (Pump + Growth)
This workout increases training volume to create a strong muscle pump and metabolic stress in the glutes. Higher repetitions and isolation movements target the glute muscles from multiple angles to enhance shape and fullness.
This structure ensures the glutes are trained frequently enough to grow while still allowing adequate recovery between sessions.
Exercise Strategy
Every movement in the program is selected for its ability to maximize glute activation while minimizing unnecessary quad dominance.
The program prioritizes horizontal hip extension movements such as hip thrusts and bridges, which place the majority of tension directly on the glutes. Isolation exercises like kickbacks and hip abductions help develop the upper and side glutes, contributing to the round, lifted appearance many women aim for.
Controlled compound movements like the deficit sumo squat are also included, using stance and positioning that shift the emphasis toward the glutes and inner thighs rather than the quads.
Upper body exercises such as rows, pulldowns, shoulder presses, lateral raises, and arm work are included to maintain strength and definition in the upper body.
Progressive Overload System
The program follows a structured 12-week progression model to ensure consistent strength and muscle development.
Weeks 1–6: Strength Accumulation
During the first phase, the main lifts—such as hip thrusts and deficit sumo squats—follow a linear progression model. The working weight increases by approximately 5 pounds each week, gradually building strength and allowing the lifter to reach their heaviest working weight by Week 6.
Weeks 7–12: Execution and Muscle Development
After Week 6, the working weight is maintained while the focus shifts to improving exercise execution. This includes slower eccentrics, stronger glute contractions, and improved mind-muscle connection. The goal during this phase is to maximize muscle tension and quality of movement rather than simply increasing load.
Accessory exercises progress through increases in repetitions, added sets, improved time under tension, or reduced rest periods before additional weight is added.
Throughout the program, proper form and controlled movement always take priority over heavier weights.
What You Can Expect
Over the course of 12 weeks, you will:
• Build stronger, rounder glutes
• Improve overall strength and muscle tone
• Develop better mind-muscle connection with the glutes
• Maintain lean legs while shaping your lower body
• Create a balanced, toned upper body
With consistent training, this program provides a clear roadmap toward achieving a stronger, more sculpted physique.